Techniques For Leg Excercises

[LeanMeOut]

Basic Squat-

Feet wider than shoulder width.
Feet pointed slightly out.
Chest out.
Head up.

During the Lift-
Ass all the way to the floor.
When driving up try to spread the floor with your feet.
Drive head into back of neck keeping head up.
On the negative go slowly like a spring coiling. The more compressed the spring gets the slower it goes.
Breathe out on the positive. In on the negative..
Keep back arched.
Bar should be placed in the middle Trap.

NOTE: Powerlifters will hold breath through the rep exhaling at completion.

[LeanMeOut]

Basic Excercise

Front Squat-

Bar atop the shoulders at base of neck.
Hands pushing up and in.
Elbows kept high.
Feet no more than shoulder width.
Prefer a parallel stance on this excercise.


During lift:
Go down slowly.
Ass to grass.
Keep elbows high to keep weight locked in.
Make sure the knees do not roll.
Make sure the ankles do not roll.
Do not lock out at top.
Keep tension on quads.

[LeanMeOut]

Basic Lift:

Leg Extensions

Set the seat so that knees are even with the pivot.
Pull toes back toward body.


During Lift:

Keep tension on muscle.
Do not let it down so the muscle is relaxed.
Squeeze the weight up, do not jerk it.
Squeeze at the top for a 1 count.
Let it down with a 3 count.

[LeanMeOut]

Basic Lift:

Hack Squat

Feet wider than shoulders
Toes pointed slightly out.
Go down to the bottom.
Back securely agains pad.
Head up.


During the lift:

Keep head and back against pad the entire lift.
Go down to ass to grass.
Again think of the spring coil when going down.
Be smooth.
Drive up keeping head back and using squat technique.
DO NOT lock-out at top, keep tension on Quads.

[LeanMeOut]

..............

[LeanMeOut]

...............

[LeanMeOut]

...................